Running warm up/down 7:53 1.25 km (6:18 / km) +16m5:56 / km ahr:138 max:165
Orienteering tempo 55:26 6.36 km (8:43 / km) +173m7:40 / km ahr:164 max:178
no flow and still very weak physical. cant get the heart rate up. had to walk all of the uphills. and of course managed to miss as well. not fun like that. but its training. you have to put in work to get better.
Running warm up/down 8:28 1.24 km (6:50 / km) +6m6:40 / km ahr:137 max:155